Small group fitness classes are coming!!! Here's everything you need to know! These classes will be limited to 8 per class and classes will include Boxfit, Kids fit and HIIT Fit. Limited to two classes per week, per person. Classes will be included in your memberships. Kids Fit classes are for ages 8-13 at a cost of $10 per class, or $7 per class if signing up for a term.  The timetable can be found here;  Classes can be booked by contacting us at reception or you can use our new ''Strength Works" app!  - Download the strength works app on your iphone or Android. - Select "forgot password" and enter in your email address ( it needs to be the same email we have for you)- Once your password reset has been submitted go to your email and click on the link to reset your password (your link stays valid for about 30 minutes)- Now you will be able to access your app and book into your favorite classes every week. To book simply select the calendar icon on the bottom of the screen. Select the date which you would like to book and scroll down until you find the right class. select the + icon for the class you wish to book. All classes booked will appear under "My classes"

We are SUPER excited to say that from the 17th August we will be starting small group fitness classes! These will be INCLUDED in your memberships and will be limited to 8 - 10 people per class. Classes will include BOXFIT, KIDS FIT, HIIT CIRCUITS,  RUN CLUB and MORE!   There will be a small number of classes initially to gauge interest, and classes will be limited to 8 people.To celebrate, we will be having an open day and BBQ on Monday 17th August!  FREE for anyone to train all day and check out what Strength Works has to offer so be sure to tell your friends! A booking system and more information will be available soon!   

We are excited to announce that we will be running a 28 DAY LIFESTYLE CHANGE CHALLENGE in August!!! Our 28 day challenge is all about compliance to the habits that will achieve maximum fat loss whilst also maximising all other health and wellness indicators.For $49 you get: Meet one on one with a coach to discuss your goals, weigh in and take measurements.1 x 62 page recipe book1 x 28 day eating and lifestyle guide1 x approved shopping list1 x one month meal plan Private FB groupFour week personalised training program5 new recipes emailed each week for four weeks Over $100 worth of PRIZES for the person to lose the most amount of weight AND for the person who is most compliant with the lifestyle changes!If you would like to register for the challenge, send us an email, message or phone call to secure your spot!

 INGREDIENTSDRY3–4 large carrots, peeled and grated (2-cups packed)3/4 cup white whole wheat flour3/4 cup all-purpose flour1/2 cup light brown sugar1/2 teaspoon baking powder1/2 teaspoon baking soda1 teaspoon cinnamon1/2 teaspoon ground ginger1/8 teaspoon salt1/3 cup chopped pecans1/3 cup raisins WET 1/3 cup unsweetened apple sauce2 large eggs1 teaspoon vanilla extract1/4 cup maple syrup1/4 cup unsweetened almond milk2 tablespoons melted coconut oil CREAM CHEESE FROSTING 1/2 cup fat-free cream cheese1/2 cup nonfat Greek yogurt2 tablespoons maple syrup (or more to taste)INSTRUCTIONSHEALTHY CARROT CAKE Preheat oven to 350ºF and spray a 9×9-inch pan with coconut oil cooking spray. Set aside.Next, peel and grate 2 to 3 large carrots. Place grated carrot on 2 pieces of paper towel and squeeze out as much of the moisture as possible. Save the juice and drink it! It’s good for you :)Measure out 2 cups of grated carrots and then place into a large bowl along with the rest of the dry ingredients and mix.In a medium bowl, mix together wet ingredients minus the coconut oil.Add wet ingredients into the dry ingredients and mix. Finally, add in melted coconut oil and mix again.Transfer batter into a 9×9-inch pan and into the oven. Bake at 350ºF for 25-30 minutes.Let carrot cake cool for at least an hour before frosting.CREAM CHEESE FROSTING While the carrot cake is cooling, make healthy cream cheese frosting. Place all ingredients into a medium bowl and mix until smooth.Once the carrot cake is cool enough, frost, top with optional ground cinnamon and chopped pecans, slice, and enjoy!

Edit Believe it or not, six pack abs aren’t a dead giveaway that you’ve got a super-strong core. The truth is, if you get lean enough you will have a great-looking midsection. But looking good on the surface doesn’t necessarily mean your trunk is all-around tough. So, how can you focus on building “real” core strength?  Understand neutrality You’ll get the most out of core-strengthening floor moves when you adopt a “neutral pelvis” position. This means that your pelvis and rib cage are in alignment. Teach yourself this position by lying on your back with your knees in table-top position and your arms up toward the ceiling. When you inhale, your midsection, not your chest, should rise first, and your back should not be flat against the floor. Up the “anti” A stable core gives you something to build off of. To boost stability, do exercises that are anti-extension, anti-flexion, and anti-rotation around a neutral core. Planks are a good example. Dissociate Think of your core as a central place for force to pass through. To strengthen it, perform moves that keep your limbs engaged in opposite tasks while your core helps you maintain balance. For a training example, kneel on your right knee with your left foot planted on the floor in front of you, knee bent. Grab a dumbbell with your right hand, and press it overhead. Generate impulse The first three strategies we’ve mentioned train your core to be stable as force passes through it. But you’ll also benefit from generating force from your midsection. How? Think about kicking a large punching bag. Relax your core muscles as force is transferred through your leg, and then quickly contract your core upon impact.